Groundskeeperwillie's training log

[holvoetn]

Keep them coming, Willie !

The exercise which really taxes my abs lately is, strange but true, Farmer's Walk.
I only use up to 14kg in each hand right now and right after my hands, forearms and shoulders are fried but the day after I feel the burning in my abs as well.
Also interested to know what you picked up from the DVD (since I understood Dave Tate and Rip don't advocate the same as far as benching is concerned)

[groundskeeperwillie]

Mark & H. It was mostly being mindful of hand spacing and trying to get some sort of arch. When you watch vids by Rippetoe and Tate they do seem to recommend different things. Tate's arch is much more pronounced, and he also recommends different elbow position. Rippetoe's bench is much more 'traditional' than Tate's, but is Dave Tate looking at it more from a Power lifting angle than anything else?



gkw

[nburge]

Good workout with the dodgy knee willie. It's funny how 80kgs is now light - I remember when I first squatted it and thought I had the world on my back.

Switch to weighted dips - I did after I could do 15 in one set. It's only slightly harder to start off with (I oscillate by more than 2.5kgs a day!) and you'll get your sets over quickly. Plus you feel stronger when dipping with weights added - making a statement to the world that DIPS ARE TOO EASY!!!

[KIB]

Nice to see that 80kg is a light squat for you, Willie. It should be, and 100kg is next.
The world has noted your thrown gauntlet, sir, and accepts your challenge.
Pistols at dawn, upon the heath!

[groundskeeperwillie]

Very well, we shall meet sir, on the hustings!



gkw

[groundskeeperwillie]

Workout B

Squat 85kgs 5,5,5,5,5
OHP 47.5kgs 5,5,5,5,5
DL 140kgs 1 x 5
Pull ups 3 x 3
PB BW+5kgs 2 x 60secs, 1 x 75

Squat: 5 good form, solid sets. Still using the slightly wider stance, low bar position with overhand grip. Sets 3,4 & 5 were super-setted with pull ups , just 3 x 3 but these were pretty good form too. Saved a little time on the workout length, which to be honest is why I did them like that.

OHP: This is for Neil, 'take that you OHP Bastard! '. If I can remember to do it, I'll up the weight next time, even if it means failing 5 x 5 (don't want to sound negative ).

DL: Felt these more across my upper back than anything. I suspect I didn't have the bar close enough to my legs so I'm sicking with this weight for now. Going to consult SS DVD and see what Rip has to say.

PB: I'm sure I did 3 x 75secs last time, I just forgot until the third set!

Shack was almost unbearably hot tonight. I did the whole WO in my chucks & pants (sorry mouse, they were black! ). Mind you, the glass of iced water I'm drinking now is appreciated even more .



gkw

[holvoetn]

Nice going !
Be careful with that ice-water, take small sips, don't swallow it down. Or your tummy will hate you for it ...
But surely you are old enough to know that already

[KIB]

Great squats, especially when super-setted with pulls!
OHP and DLs looking solid, too, Willie.
How are you holding the 5kg on the PBs? On your back?
You seen those PB variations with the stack of small plates? Put a stack of 5 1.25kg plates in front of your R hand. Get your weight on your L hand and use your R hand to move the stack one at a time to a similar spot in front of your L hand. Then use the L hand to return the stack one at a time to the starting position. Nice variation and gives you something to do/count instead of just waiting for time to pass.

[groundskeeperwillie]

Hey KIB. Yeah man that's exactly what I'm doing. This variation looks like fun though, or am I being a bit previous having not tried it yet?!



gkw

[nburge]

OHP: This is for Neil, 'take that you OHP Bastard! '. If I can remember to do it, I'll up the weight next time, even if it means failing 5 x 5 (don't want to sound negative ).

Kick its ass!

Great workout too - very envious of your DL. I really need to sort my hammies out so I can start increasing the weight on this one again. I LOVE lifting big DL's!

[FatGuyNoMore]

140kg dead... damn willie... heavy as hell.

[groundskeeperwillie]

Hey guys. Been a little busy again of late, and the training time has suffered. Might not be able to get back to it until Tuesday night.



gkw

[KIB]

Might not be able to get back to it until Tuesday night.

We'll be waiting on the hustings, sirrah!



Wait, to get to the hustings, is that past the heath? Or do I turn at the commons?

[groundskeeperwillie]

Yo dudes. Should be back at it tonight, providing I can make some room in the shack, as I've now acquired another motorbike! Just means a little shuffling about, as at the moment, I've got nowhere to do OHP



gkw

[guru]

I've got nowhere to do OHP

Is that good news or bad news?